Mindfulness Meditation
Mindfulness is the fundamental human ability to be fully present, and aware of where we are and what we are doing, without becoming unduly reactive or overwhelmed by what is going on around us. While mindfulness is something we all have, it becomes more accessible to us when we practice it on a daily basis.
Being mindful occurs whenever you bring awareness to what you're directly experiencing through your senses or to your state of mind through your thoughts and emotions. And there's emerging evidence that training your brain to be aware actually changes the physical structure of your brain.
As one of the most ideal meditation techniques for beginners, mindfulness meditation is a mental exercise that helps you to slow down racing thoughts, let go of negativity, and relax both your mind and body. It blends meditation with mindfulness practice, which can be defined as a mental state in which you are fully focused on "the present" in order to observe and accept your thoughts, feelings, and sensations without judgment. Mindfulness meditation techniques differ, but in general, it entails deep breathing and body and mental awareness.
Mindfulness meditation does not necessitate any special equipment or preparation (no need for candles, essential oils, or mantras, unless you enjoy them). All you need to get started is a comfortable location to sit, three to five minutes of free time, and an open mind.
It can help ensure you're not meditating for too long because many individuals lose the sense of time while meditating. Allow yourself time after meditation to become aware of where you are and to gradually rise. While some people meditate for longer periods of time, even a few minutes every day can help. Begin with a 5-minute meditation session and gradually extend your sessions by 10 or 15 minutes until you can meditate for 30 minutes at a time.
Acquaint yourself with the sensation of air going in and out of your body while you breathe. Feel your tummy rise and fall as the air enters and exits your nostrils. Take note of how the temperature changes when the breath is inhaled vs exhaled.
Don't ignore or suppress your thoughts when they arise. Simply take note of them, be cool, and use your breathing as a guide. Consider your thoughts to be clouds going by; see how they shift and alter as they float by. Repeat this as often as necessary while meditating.
If you find yourself being carried away in your thoughts, whether from worry, fear, anxiety, or hope, simply examine where your mind went and return to your breathing. Don't be too hard on yourself if this happens; mindfulness is the habit of returning to your breath and refocusing on the present moment.
